"Vagabond Yoga @ 7:35 pm and Kids Class @ 3:45 pm"(7.11.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th,  2012. Contact us for more information and to sign up.*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin July 30th . There are no more than 6-9 people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at [email protected] or call us at 508 930 8734. Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.

*Vagabond Yoga Class on Wednesday, July 11th @ 7:35 pm*

*Vagabond Kids Class on Wednesday, July 11th @ 3:45 pm. Click HERE for Workout.*

Steve and Mike

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep Dynamic Work
3 Rounds of the following
5 Ring Rows Strict and Perfect
10 Air Squats
Row 150 Meters
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Max Squat Height Box Jumps, Ten Minute Time Limit
B1. Back Squat @21×1, 3 sets of 4-5 reps, rest 2 minutes. Compare to June 20th, when we did sets of 5-6 reps.
B2. Strict Pronated Pull Ups @21×1, 3 sets of 6-7 reps, rest 2 minutes.
C. Back Extensions @10×0, 10-12 reps x 3 sets, rest 2 minutes.
B. Competition Phase:
All efforts @ high percentage aerobic @ 90% of the following:
3 minutes of the following
5 sumo dead high pulls @ light to moderate weight
5 pull ups
Rest 2 minutes
3 minutes of the following
5 hang power snatch @ light to moderate weight
7 box jumps
Rest 2 minutes
3 minutes of the following:
Run 100 meters
10 air squats
Rest 2 minutes
3 minutes of the following:
5 ring dips
Row 100 meters
Rest 10 minutes
Repeat sequence, concentrate on rounds and staying consistent.
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